Warm up

3 rounds:
10 no-push-up burpees
10 scap pushups / scap HSPU
10 banded face pulls

Gymnastics skills

25 min to practice ring muscle up transitions or ring muscle ups, and to complete the 5 sets of bench presses. Practice on the ring while “resting” between your sets
Level 1-a: Low ring transition to dip
Level 1-b: Ring dips or box dips. Band assisted or not
Level 2: Ring muscle up kip and hip drive drills
Level 3: Ring muscle up sets – target a rep volume per set and try to achieve 3-4 sets

Bench press

4×8 at 70% across + 1 attempt for max reps at 70%

Gymnastics Conditioning

3 rounds for time:
30/24 cal row
5 muscle-ups

Time cap: 12 min

Scaling: Perform 10 strict pullups or 10 banded pullups instead of the muscle ups

EVF360

Part A
20 min alternating EMOM
8 DB bench presses
10/8 cal ski
20 abmat situps
10/8 cal row
20 abmat situps

Part B
3 rounds for time:
30/24 cal row
20 pushups
10 pullups

Time cap: 14 min
Scaling: Perform banded pullups as scaling option